Here’s a veggie meal you can make in minutes, on mass, that will keep you and the family full and nourished for days. I cook most of the elements from scratch, but you can also just buy fried tofu, warm it with your pre-cooked rice, steam that broccoli, add your nuts, and all you have to do is knock up that sauce and throw it all together – it takes about 15 minutes total! An easy and mostly healthy everyday meal. It also makes a great side to serve at a gathering to help fill bellies and it caters to everyone including the vegans, veggos, dairy and gluten-free crew members! It’s a no-brainer crowd-please that should have you coming back to it time and again.
How do you do tofu? It’s nice to meet you..
Around 2000 years ago, during the Han Dynasty, in ancient China, there lived a well-liked and resourceful prince named Liu An who was known for his curiosity and love for experimenting with food. As the story goes, Prince Liu An observed that when he mixed soy milk with a natural coagulant, it transformed into a solid, white mass. This miraculous substance was not only delicious but also rich in nutrients.
As word spread throughout the land about this fantastic new creation it became known as “doufu” or tofu, which translates to “bean curd.” A perfect, though possibly a little less than imaginative name for this protein-packed powerhouse.
As time passed, tofu became more than just a delightful culinary creation. It found its way into the hearts of the Chinese people, symbolizing purity, simplicity, and adaptability. Tofu became a staple in the diets of not only the common folk, but also in the monastic traditions, embraced by Buddhist monks for its incredible source of plant-based protein along side its incredible versatility .
The story of tofu didn’t end within the borders of China. Over the centuries, tofu embarked on a journey, crossing oceans and traversing mountains, finding its way to the distant lands of Japan, Korea, and beyond. Each culture embraced tofu, infusing it with their unique flavors and culinary traditions.
In the 20th century, tofu made its mark on the Western world, when people started seeking healthier and plant-based alternatives to meat and dairy products. Tofu became a symbol of a new way of eating, a bridge between cultures, and a source of protein for those exploring vegetarian and vegan lifestyles.
In the modern era, tofu’s story is one of innovation and adaptability. From the bustling streets of Asian markets to the aisles of grocery stores worldwide, tofu has evolved into various textures and forms. Silken, firm, extra-firm – each variation telling a story about the people and the place that adopted it and incorporated it into their culinary offerings.
And so, the story of tofu continues to be written, a tale of a humble soybean-based creation that transcended cultural boundaries, nourishing generations and inspiring culinary creativity around the globe. As people savor the taste of tofu in their dishes, they unknowingly partake in a story that spans centuries, linking diverse cultures and celebrating the art of simple, wholesome nourishment.
Just a few of the many reasons to get into tofu…
- Meat and Dairy-free Protein: Tofu is a good source of plant-based protein, making it an excellent alternative for vegetarians and vegans.
- Super high in Calcium: Just 100 grams of tofu has 350mg of calcium, which is nearly half your daily requirement! It’s a fantastic way for vegans and dairy-free people to get a good dose of this very important nutrient.
- Versatility: Tofu has a neutral taste, allowing it to absorb the flavors of other ingredients. This makes it versatile and suitable for a wide range of savory and sweet dishes.
- Rich in Nutrients: Tofu contains many other essential nutrients, including iron, manganese, selenium, and phosphorus making it a valuable addition to a balanced diet.
- Cholesterol-Free: Tofu is cholesterol-free and low in saturated fats, making it a heart-healthy protein option.
- May Support Bone Health: Some tofu is made with calcium sulfate, which contributes to its calcium content. Calcium is essential for bone health.
- Potential Health Benefits: Research suggests that consuming tofu may have potential health benefits, such as reducing the risk of certain diseases like heart disease and certain types of cancer. However, more research is needed.
“The mind is like tofu. It tastes like whatever you marinate it in.”
Sylvia Boorstein
Even if you’re the biggest carnivore on the planet, it’s still an excellent idea to incorporate this magical bean based protein into your diet and this recipe might just be the gateway dish you need to get started.
Looking for healthy meat-free dinners? Try this: Tofu, ginger, miso ramen
Getting crispy crunch in every tofu-licious piece…
Frying tofu can be a delicious way to achieve a crispy exterior while maintaining a soft and flavorful interior. Here are some tips for frying tofu successfully:
- Choose the Right Tofu: Firm or extra-firm tofu is best for frying, as it holds its shape and has less moisture. Press the tofu to remove excess water before cooking for better texture.
- Cut Into Even Pieces: Cut the tofu into evenly-sized cubes or slices. This ensures even cooking and helps achieve a consistent texture.
- Preheat the Pan: Preheat your pan or wok before adding the tofu. This helps prevent sticking and encourages a quicker sear.
- Use Enough Oil: Coat the bottom of the pan with enough oil to prevent sticking and to achieve a crispy exterior. You can use neutral oils like vegetable or peanut oil.
- Add Flavor During Cooking: Add flavor to the tofu as it cooks by using soy sauce, tamari, or other marinades. The tofu will absorb the flavors, enhancing its taste.
- Cornstarch Coating: Lightly coat the tofu pieces in cornstarch before frying. This helps create a crispy crust.
- Don’t Overcrowd the Pan: Fry tofu in batches if necessary. Overcrowding the pan can cause the tofu to steam rather than fry, resulting in a less crispy texture.
- Control the Heat: Adjust the heat as needed. Medium-high to high heat is generally recommended for frying tofu, but keep an eye on it to avoid burning.
- Drain on Paper Towels: Once the tofu is fried to your desired crispiness, place it on a plate lined with paper towels to absorb excess oil.
- Season After Frying: Season the fried tofu with additional flavors after cooking. This can include a sprinkle of salt, pepper, or additional sauces for extra taste.
- Serve Immediately: For the best texture, serve the fried tofu immediately while it’s still warm and crispy.
- Use a Non-Stick Pan: If possible, use a non-stick pan to minimize sticking.
Remember that practice makes perfect, and personal preferences vary, so feel free to adjust these tips to suit your taste. Whether adding fried tofu to stir-fries, warm salads, or enjoying it on its own, these tips can help you achieve a delicious and satisfying result.
A note on ingredients:
There’s really not much too it given there’s also not a huge amount of ingredients in this dish, but a few tweaks can help you really make it your own
Tofu: In my opinion, it’s gotta be firm and it’s gotta be fried, you could probably get away with oven baking the tofu or doing it in the air frier too.
Broccoli: I’ve tried this with broccolini, but it really needs the big old traditional brocolli florets for the sauce to grab on to so I’d really recommend that you keep it OG with your little green trees. I haven’t tried substituting cauliflower though and I imagine that might work well too.
Rice: What can I say, I’m a fibre fan. I know folks are on the fence about whether it really is better for you. I believe so, I think you might find the texture lacking if you tried to use white rice in this instance however, so I’d recommend sticking with the whole grain, you could probably also substitute wild rice or quinoa and that would work well too.
Tamari almonds: I actually buy these from the supermarket or health food store pre-made, our local Woolworths sells them and they are both affordable and abundantly available. I love having them on hand as they make a great healthy snack when you want something salty but don’t want to eat something really naughty. They are super easy to make for yourself though too. Just coat in tamari and roast in the oven til the liquid has evaporated (about 5 min) making sure they don’t burn. You definitely need to add them flavoured though, these are little flavour pops they help make the meal.
Broccoli & tofu rice bowls
Equipment
- 1 large saucepan
- 1 vegetables steamer or glass container with lid and microwave
Ingredients
For the salad
- 2 heads broccoli cut into florets
- 1 block firm tofu (cut into 2cm pieces)
- 2 cups cooked brown rice (or other rice of choice)
- 1/2 cup tamari roasted almonds (Home made or from Woolworths)
For the sauce
- 2 tbsp soy sauce
- 2 tbsp agave (or honey)
- 2 tbsp mirin
- 2 tbsp sesame oil
- 1 tbsp minced garlic (fresh not jarred)
- 1 tbsp grated ginger (fresh not jarred)
- 1 tsp garlic powder
Instructions
- Pat down your tofu and try to get as much water out of it as you can. Cut into 2cm squares and fry in the hot oil until all sides are crispy. Alternatively you can spray with oil and do in the air fryer.
- Steam your broccoli to just about tender (or 4 min in the microwave with a tsp of water in your container)- you don’t want mushy broccoli for this recipe. Make sure to drain it properly and let the steam run off before combining with other ingredients so it doesn’t go watery.
- Combine soy sauce, mirin, sesame oil, fresh ginger and garlic and garlic powder to make your sauce.
- Chop almonds into small pieces
- Combine all ingredients with sauce and serve warm as is or topped with (macadamia lime) rayu
Notes
Did you make this recipe?
Lovely. Now let me know how you liked it. Tag me @thetastyspoonful on Instagram or send us a message on Facebook @ The Tasty Spoonful
While I have you here, may I suggest you try these next:
Until next time. Keep following, liking, sharing, commenting and cooking, and may your every spoonful be tastier than the last!
